Herschel Walker Workout Routine and Diet Plan

Herschel Walker was born in Georgia into a working-class family of seven children. He was overweight as a child and had a speech impediment, but his mother was always reminding him not to use any of his problems as an escape plan, and he did not. Despite not participating in any formal sports until the 7th grade, he was highly versatile in high school, playing football, basketball and competing in track and field events including shot put, 100- and 200-yard dash, and the 4×100 relay.

Herschel Walker

Walker earned the Heisman Trophy, a Maxwell Award, and was a 3-time All-American while playing running back for the University of Georgia after graduating valedictorian from high school. It is considered that he is one of the all-time greatest players of college football because he was elected to the College Football Hall of Fame in 1999. Despite walking 16 seasons in professional football, four of them with the now-defunct USFL and eight with the NFL, Walker somehow managed to join the US Bobsled team for the Olympic Winter Games in 1992. His other fighting accolades include a 5th-degree black belt in Tae Kwon Do along with 2 professional MMA wins with Strikeforce (now known as UFC). During Walker’s tenure on Rachael vs. Guy 3 and The Celebrity Apprentice 2, he became the winner of both competition shows. Currently, he serves as president and CEO of Renaissance Food Services and is a member of the President’s Council on Sports, Fitness & Nutrition. Mr. Walker stands about 6 feet 1 inch tall and weighs about 225 lbs.

In this article, we would talk about all that there is to Herschel Walker’s fitness routine which includes his diet plan and his workout routine. We would also talk about the other extra thing that he likes to incorporate in his daily schedule to look as buff as he does right now. Take a read ahead.

Herschel Walker Body Statistics

  • Birth Year: 1962 (58 years old)
  • Birth Date: March 3
  • Height: 6 ft 1 inches or 185 cm
  • Weight: 225 pounds or 102 kg

Herschel Walker Awards and Achievements

Career history
  • New Jersey Generals (1983–1985)
  • Dallas Cowboys (1986–1989)
  • Minnesota Vikings (1989–1991)
  • Philadelphia Eagles (1992–1994)
  • New York Giants (1995)
  • Dallas Cowboys (1996–1997)
Career highlights and awards
  • 2× Pro Bowl (1987, 1988)
  • 2× Second-team All-Pro (1987, 1988)
  • 1985 USFL MVP
  • 2× All-USFL selection (1983, 1985)
  • A national champion (1980)
  • Heisman Trophy (1982)
  • Maxwell Award (1982)
  • Walter Camp Award (1982)
  • Sporting News Player of the Year (1982)
  • UPI Player of the Year (1982)
  • 3× SEC Player of the Year (1980–1982)
  • 3× Consensus All-American (1980–1982)
  • 3× First-team All-SEC (1980–1982)
  • Georgia Bulldogs No. 34 retired
  • CFB150 #2 Greatest college football player ever

Herschel Walker Workout Routine

Heisman Trophy and Maxwell Award winner Herschel played running back for the University of Georgia, where he was a 3-time All-American and won the 1982 Heisman Trophy. A finalist in the Heisman voting every season he played football, winning the award during his junior year, he is the only player in NCAA history to do so. As a 3-year veteran, he’s the only player in the NCAA in the top 10 in rushing yards, while also being a top-10 finisher in passing yards.

Walker finished third in the Heisman Trophy voting after setting the NCAA freshman rushing record during his freshman season in 1980. As well, Walker became the first true freshman to be chosen for the All-American team. While he was a freshman at Georgia in 1980, he also played a major role in helping that team go undefeated and win a national championship. His name was given to him by ESPNU as the greatest college running back of all time.

Herschel Walker

Having decided to go to USFL rather than the NFL, Walker left Georgia early and began playing football a year before his team was able to join. At the time, the NFL did not accept players following their junior year. In two of those three seasons, he won the league rushing title with the New Jersey generals where he played for three seasons. With 2,411 yards rushing in 1985, he set the professional football record for rushing yards in a season.

During the 1985 NFL Draft, the Dallas Cowboys drafted Walker because they suspected the USFL would fold, as it eventually did. In 1988, Herschel rushed for 1514 yards on his first attempt with the Cowboys, which was the most yards he ever ran in an NFL season. Following Dallas, he would play for Minnesota, Philadelphia, the New York Giants, and would finish up his career with Dallas again. Based on the number of rushing yards he accumulated in the USFL and the NFL (13,787 yards), he would rank fifth in company history for rushing yards in the NFL. This is the only player in NFL history to gain 4,000 yards three different ways: by rushing, receiving, and returning kickoffs.

Bodyweight Workout

Walker was raised on a farm with six siblings in rural Johnson County, Georgia. It wasn’t easy for his family because they didn’t have a lot of money, but they managed, and they had plenty of love and support on their side.

Herschel didn’t seem to be destined for athletic greatness as a boy because he had a speech impediment and was short and chubby. During races with his siblings and playing games with his friends, he was slow and uncoordinated, had trouble keeping up with them, and did not have the confidence or endurance to push himself to his limits. The child was bullied and beaten by his classmates in elementary school, so he typically stayed inside during recess rather than going outside to play.

As Walker finished the sixth grade, he decided he wanted to change things for himself. As a result, he approached the same track coach who had coached his elder brothers, telling him that he “wanted to get bigger and stronger and faster and be better at sports.” When Walker inquired about the coach’s response, the coach replied, “it was simple but I had to work hard at it. He said to do push-ups, sit-ups, and sprints. That’s all he said. But it was enough.”

He went home and began his new bodyweight training program immediately. His parents always instilled in him the concept that “you can’t make excuses in life, you’ve got to get it done,” thus he made do with what was available at the time:

There weren’t any weights then at school, of course, and we sure didn’t have any out in the country, but I used what I had, and that was the living room floor and the dirt road that ran from the highway out front up the hill to our house. I did my push-ups and my sit-ups on the floor most of the time, and I did all my sprints up that hill out front.

It was a religious commitment for Herschel to work out daily – he never missed. His evening workout routine consisted of pushups and sit-ups during commercial breaks, as well as sprints through the hills and fields near his home, even in the summertime when the Georgia sun baked the earth. His father liked to seed the ground and then plow it, so he would especially enjoy running on the freshly plowed ground, as the texture of the soil was like heavy sand and became a fun challenge. To practice agility and reaction time, he would move alongside the family’s horse and bull, running and changing directions as those animals did. The chin-up bar at the back of the building allowed him also to perform chin-ups and pull-ups.

Herschel Walker

Despite the fact, Walker spent most of his workout doing push-ups, chin-ups, sit-ups, and sprints, these were by no means the only exercises he performed. Herschel was active all over the farm and wrote down how he did various bodyweight exercises, loaded hay and performed other chores, wrestled with his brothers, took up taekwondo and played tennis with friends, and even won dance competitions with his sister. Earlier this month, he proposed that his diverse activity pattern had contributed greatly to his athletic success (something that has now been proven):

I think I developed as well as I did because I did so many different things — so many different kinds of exercise. I can’t prove it, but I think when you hear someone telling a young athlete to specialize and concentrate on only one sport you’re hearing someone give bad advice. I believe just the opposite. I believe variety is best…any kind of movement can help you learn about lots of other kinds of movement. That’s why I do so many things myself and that’s why I believe all young people ought to do as many different sports and types of exercise as they can.

In reality, Walker didn’t play organized sports until he was in seventh grade, where he played basketball. He began participating in track and field in eighth grade, and football was his first sport in ninth grade. The athlete was active in all three sports throughout high school, as well as continuing to exercise with his body weight on his own each day.

(It worth noting that Walker’s dedication to sports was matched by an equally dedicated nature to his academics, setting aside as long a period of time as he needed to study; he became valedictorian of his high school, president of its honor society, and president of the school’s literary society; in his own words, he reflects, “I was as happy about as I was about the good things that happened to me on the football field.”)

Walker put in 110% effort each day, gaining more muscle mass, getting faster, and improving his athletic skills until within two seasons he was excelling in all of his sports and beating competitors:

What a good feeling that was, too, to know all that hard work was paying off, and to know that even though I wasn’t all that good to begin with, I could get better. I remember a bunch of kids I grew up with who had a heap more talent than I had but who never trained much or tried very hard. I’m not saying they didn’t try at games, but almost anybody’ll try hard in a real game. What matters is how hard you try before the game, especially when nobody is watching you. That’s what’s important. If you can bear down and really train and try hard before the game, the game’ll take care of itself.

The former standout athlete, Walker was a versatile athlete during his time in high school. Besides his success in the shot put as well as 100- and 220-yard dashes, he also anchored winning the 4X400 relay, winning the state championship in both of those events. While playing football, he rushed for 3,167 yards his senior year and helped lead the team to their first state championship.

His dual success continued at the University of Georgia, where he was an All-American in track and football, led the Bulldogs to a Sugar Bowl victory as a freshman, and won the Heisman Trophy as his senior year.

Herschel Walker

In his sixteen years as a professional football player, Walker played his first three seasons in the now-defunct United States Football League. In the NFL, he accumulated massive rushing yards (18,168 all-purpose yards, the ninth-best of all time) while playing seven positions at the same time. The combined yards he racked up with his tenure playing with the USFL would potentially put him in first place on the NFL’s list of career rushing yards.

Walking and bobsledding were Walker’s only endeavors during his tenure as a professional athlete. In 1992, while he was still playing basketball, he competed in the Olympics and placed 7th.

During the last few years, he has tried his hand at MMA, winning both matches he took part in by TKO. The MMA training Walker received as a young football player left him in better shape at age 50 than when he was playing the sport in his early 20s.

The bodyweight workout that he first began doing in junior high has remained the same by the present day as well. During the course of his professional football career, he began lifting weights only after several years. His main objection to weightlifting was that he’d seen progress in his strength and speed every year since high school, and figured he wouldn’t start lifting until that progress was no longer evident. In retirement from football, he has devoted himself to a bodyweight-only routine for health and fitness, believing it protects joints and encourages longevity.

The Exercises of Walker’s Workout

Following are the exercises Walker has performed for more than four decades, and how he implemented these elements in his unique workout routine:

Featured in Walker’s Basic Training are some variations of those push-ups.

Herschel Walker

Leg Exercise Variations

  • Regular Body Squats

Standing with your feet apart a little wider than shoulder-width would be ideal. Drop your butt down as low as you can while holding your hands behind your head. There should be a stretch in your body. Then drive your feet firmly into the ground to propel yourself back up. Maintain a straight back throughout.

By placing your feet wider or closer together, you will train the inner or outer sections of your legs.

  • Pistol Squats

When you start pistol squats, they seem especially difficult. Moreover, they strengthen your balance and improve your strength. The importance of independently training each leg cannot be overstated. This approach will result in greater gains.

The Pistol Squats are performed by sticking one leg straight out in front of you while standing on one foot. After that, slowly lower yourself as far as you can. For balance, you may hold your arms out.

  •  Sprints

Trying to run as fast as you can for as long as possible is a challenging exercise. Sprinting for 40, 50, and 60 yards is hard work.

  • Sprints uphill

Consider adding an incline to your sprints. The challenge of running uphill is multiplied tenfold when you sprint.

  • Sprints with added Resistance

You will need a rope and an old tire. Tie one end around your waist and the other around the tire. You can also fill milk bottles with sand and run in a field while you’re doing it. Strength will be built in your legs through the added resistance.

Adding resistance through a weighted sled or parachute harness will also help you build powerful legs.

Herschel Walker

Push-ups. At first, Walker couldn’t do any push-ups because he was too fat as an adolescent. To get to 25, he slowly increased the number of repetitions by repeating as many as he could in one stretch, taking a short break, and then doing a few more until he reached 25. Using the same technique, he started with 50 push-ups a night and gradually increased the number to 100. He increased his reps gradually until he was completing 2,000 reps per day as a young man. As a college student, he did 300 workouts a week on top of playing track and football. In his present state, he claims to perform 3,500 pushups every day (although he limits himself to 1,500 when he’s doing MMA training).

The only push-up Walker did is the standard, hands shoulder-width apart, but in high school, he began incorporating different variations, such as elevating his feet on a chair, doing them with his hands together under his chest, and doing one-handed push-ups. Using these harder variations alongside the less difficult ones, he would try to increase the ratio of harder to easier repetitions; at the same time, he would increase his whole number of repetitions.

When he did push-ups, Walker would start by holding them in the standard position, but go halfway down to the floor – he liked how this increased his triceps’ strength, made him sweat, and helped to improve his endurance. Every day he would perform 150 of these, taking short breaks when he got tired. His next move was to do 10-20 reps of the harder variations, then to switch to the halfway-down kind, then back to the hard kind, and then to finish his floor push-ups by doing them extremely slowly. Afterward, he would end his push-up round by doing handstand push-ups — ten reps per set with short rest periods between reps, done until it was time for his overall rep goal. Walker also threw in two sets of 25 push-ups after he got married, doing them with his wife on his back during the exercise.

  • Regular Push-ups

Push-Ups are an excellent upper-body exercise that can be performed at any time of day. These exercises target the entire chest as well as shoulders and triceps. You should position your hands just outside your shoulders when performing regular push-ups.

  • Wide Push-ups

Like regular push-ups, wide push-ups are just put together differently, with your hands positioned about 4-6 inches apart on each side. Specifically, these exercises focus on the outer chest and upper shoulder muscles.

Your upper body will be able to expand more when you perform wide push-ups. Additionally, they facilitate the flow of muscles between the chest and shoulders.

Herschel Walker

  • Narrow Push-ups

The opposite of wide pushups. Rather than holding your hands wide behind your back, you hold them straight under your shoulders. With all fingers lined up with your armpit and thumbs and palms 4-6 inches apart, your pinkies should be lined up with your armpit.

Performing narrow push-ups will work the upper chest muscles, especially the inner chest.

  • Diamond Push-ups

During diamond push-ups, you should touch thumb to thumb and index finger to index finger as you get your hands together. A diamond-shaped space exists between your hands.

As well as building your shoulders, inner chest, and triceps, diamond push-ups are great for strengthening your arms.

  • Fingers-Laced Push-ups

Your fingers should be interlocked and your elbows should be flared out. While in the bottom position, your forearms ought to be in a straight line connected to the figures.

There is no getting around the difficulty of these push-ups. If you are new to this exercise, you might want to begin on your knees. The exercise is awesome for triceps, and it’s a great finisher.

  • One Hand Over the Other Pushups

What you hear is exactly what it is. By placing one hand on top of the other, you perform push-ups. By separating each side of your chest, you can isolate one area of your chest. Reach out with a hand on the floor and lean into the side.

Although challenging, these push-ups will definitely work out your arms and chest.

  • Dive-Bomber Pushups

Dynamic exercises like dive bomber push-ups are ideal for improving your strength. Throughout the rep, the angle from which you train the chest changes. The movements which target your upper chest come first. The movement is structured into thirds with the middle third targeting the middle chest, and the last third targeting the lower chest.

As soon as you are ready, jump into a dive bomber with your legs and arms fully extended. Ideally, your legs and hands should be close enough so that your hips form a 90-degree angle (like an inverted V). While in this starting position, the tension should be felt mostly in the shoulders, with a slight sensation in the upper chest and upper arms as well.

Herschel Walker

You should slowly lower your head and shoulders toward the ground, and then as you reach the ground, you should lift your head to an inch off the ground as you move forward.

Your arms should extend all the way and your torso lifted high, as your head moves forward hand in hand, as you raise your hands. If you arched your back and your hips almost touched the floor, you should be in the correct position. Ensure that you are standing straight up and facing forward with your chest and head upright.

After that, reverse your motion to return to your starting point.

The dive bomber pushup is one of the most exciting pushup variations available. It will really work your arms, shoulders, and chest. They can make you feel as if you are working out all the muscles in your body.

  • Legs Elevated Push-ups

To put your feet on a book, bench, or chair, raise your toes so they are elevated so that when you are down your body is in a decline angle at the feet and the forehead.

As you lower your chest, ensure that you have your toes up high. Chest, shoulders, and arms are subjected to more resistance this way.

  • Handstand Push-ups

With your feet raised straight up in the air, you do handstands, also known as inverted pushups. As a balance training exercise, you can practice handstand pushups against a wall. Push-ups from the handstand are great for burning off muscle mass in your shoulders and triceps.

  • Deep Pushups

Hands-on books, benches, dumbbells, or push-up bars are a great way to get your heart rate up. In this configuration, you are supposed to have negative space under your chest without touching the ground. During push-ups, you want to lower your chest more deeply than usual.

By doing deep pushups, you’ll be stretching the chest muscles more and working more muscle fibers.

  • One-arm Pushups

The core must be strong to do one-arm pushups. Make sure your legs are wide so you can maintain balance. Just inside your shoulder, place one hand. Here you are at your starting point.

Everyone does these a little differently so you have to experiment with your body positioning to find something that works for you.

  • Clapping Push-ups

Push-Ups except that instead of pushing yourself up slowly, you push yourself up fast so your hands leave the ground. Hold your hands together before your hands fall to the ground as you return to your starting position for the next rep.

Herschel Walker

  • Behind the Back Clapping Push-Ups

The pushup is similar to the regular clapping pushup, but you need to use even more muscle power to push your body so high that you have time to clap your hands behind your back before falling to the floor!

  •  “Girly” Pushups

When performing ‘girl’ push-ups, you bend at the knees rather than standing on your toes. If you are looking to train for advanced push-ups like diamond push-ups or fingers interlocked push-ups, this is a good way to do so.

In addition to pushups, knee-ups can be used as drop sets as well. Perform a set of regular pushups until you are exhausted, then immediately switch to girl pushups until you are exhausted.

It is a highly effective exercise method for developing chest muscle.

  • Superman Push-ups

The Superman push-ups require you to raise your arms and legs off the ground so your hands and feet are in the air.

As you hover in the air, you extend your arms out straight from your head so they are parallel to your body. Flying through the air like Superman.

  • Weighted Pushups

By wearing a weighted vest, you can increase the resistance of any push-up variation.

There are endless possibilities when it comes to workout routines. Using push-up variations to challenge your body in new ways allows you to continually make progress.

Sit-ups. When Walker first started doing sit-ups, he had a difficult time doing them. He was barely able to perform 10. As soon as he could perform those repetitions consistently, he would do sets of ten, taking short breaks between them, until he had performed 50 total repetitions. To reach 100 reps, he first performed 10-20 sets of 10-20 reps. After that, he performed 50 reps at a time for 6 sets to reach 300 total reps. After a while, he was doing more than 3,000, which is about the same number that he continues to do.

In addition to the standard sit-up, he performed a lot of variations including straight-legged, bent-legged, side crunches, leg raises, sitting on a chair with legs, twists, etc.

In addition to practicing basketball every day he didn’t play football, Walker also worked on his core by taking plenty of turnaround jumpers and layups and twisting his shots.

  • Diagonal, or Cross Sit-ups

Touch your elbow to your opposite knee by lifting your torso and legs with your abdominals. Repeat switching left elbow to the right knee, then right elbow to left knee in alternate reps.

As you twist, you really work out your obliques. To maximize results, you should squeeze your abdominal muscles at the top of each rep.

  • Sit-Ups with Feet on a Bench

Lie on your back and raise your heels so your knees are bent at a 90-degree angle, with your feet flat on a bench.

Make sure to lift your torso as high as possible using your abs. Put your face as close to your knees as possible and attempt to ‘kiss your knees’ with your lips.

Herschel Walker

  • Legs Extended Sit-ups

As you lift your torso into an upright position, extend your legs fully and keep your heels on the ground as you reach for your toes.

  • Side Crunches

Try laying on your side and lifting your torso with your oblique muscles. Keep your top hand behind your head so it doesn’t interfere with frictionless crunching.

  • Knees to Chest

Put your hands behind your head while you are lying flat on your back on the floor.

Bringing your bent knees and elbows together means moving them both simultaneously so that the points touch in the middle and returning to the straight position.

The only part of your body touching the floor should be your butt while your knees and elbows are touching in the middle. It takes a good balance to accomplish this.

  •  Toe Touch Sit-ups

Lift your heels up and forward and try to touch your toes with each rep while keeping them on the ground.

  • Ab Jacks

Lift your legs straight into the air and keep them straight. Make sure that your legs and arms are pointing straight up to the sky when you reach your hands to your toes.

Ab Jacks can be extremely challenging, as you might imagine.

  • Crunch Wraps

That’s right, I’m not talking about Taco Bell crunch wraps, I’m talking about crunching your abs so you can bring your knees to your chest. After that, wrap your arms around your shins again to further exercise your abdominal muscles.

Pull-ups/Chin-ups. The video shows Walker, a young man, performing 1,500 pull-ups a day, alternating between palms facing away, palms facing toward, and pulling up until he touched behind his head. Whenever those became too easy, he began wearing a weight plate around his waist and also doing one-armed pull-ups, in which one hand holds the bar, and the other grabs the wrist of the hand doing the holding.

Each variation of each exercise below will be marked either as a pull-up or chin-up.

  • Assisted Pull-Up / Chin-up

An excellent beginner’s exercise would be assisted pull-ups and chin-ups. It’s nothing to be ashamed of to build strength with an assistance machine. Warming up and learning how to contract muscles are great benefits of machines. Sometimes it is difficult to contract back muscles. Assisting yourself with pull-ups offers a great opportunity for you to practice form and build muscle coordination.

Practice pull-ups with the help of an assisted pull-up machine, a power band, or by standing with a chair as a “spotter.”

Step on the powerband with your feet, setting the platform high. At the bottom of the motion, it will help you most and at the top, it will lessen its effect. Power bands are ideal for strengthening pull-ups since they provide this resistance.

Pull-ups with chair assistance require you to push your feet against the back of a chair just enough to lift your chest to the bar. To ensure all chairs are sturdy, push down on them rather than forward or backward, as this will prevent them from tipping over.

  • Regular Pull-ups

There is nothing better than a good ol’ pull-up when it comes to invigorating your back. In addition to building biceps, pull-ups are great for strengthening arms. Most likely the best of the bunch. If you wish to build a truly strong body, you must practice pull-ups regularly.

  • Wide Grip Chin-ups

A wide grip chin up is one of my favorite exercises. When performing chin-ups, hold the bar as wide as you can, and try to complete as many of them as possible.

Herschel Walker

When your hands are greater than six inches away from your shoulders you are technically said to have a wide grip, however, the wider your grip, the better if your target is to build a large back.

  • Chin-ups to the Sternum

Vinny GiRonda’s toolset includes chin-ups to the sternum, which he calls “chest to bar.” Chin-ups on the sternum are good for working out the lower lats and most of the muscles in your middle back.

As well as push-ups, these are also great for pull-ups with various grips.

Reach your chest toward the sky while tilting your head back. I feel like I’m doing upside-down rows when I do chin-ups to the sternum.

  • One-Arm Pull-ups

Pull-ups using one arm are most effective when done underhand. Among the best exercises for building biceps, one-arm pull-ups are the best. Pull-ups with one arm are incredibly satisfying when performed. Those watching them are also very impressed by their performance.

  • Narrow Grip Pull-Ups

Make sure your hands are close together. Touching your pinkies is possible if you have your hands within shoulder width. While both narrow grips train different muscles, they have similar characteristics. The difference will be immediately apparent.

  • Alternate Grip, or Mixed-Grip Pull-ups

On one side of the pull-up bar, you grasp it over the hand, and on the other, under the hand. The one-handed pull-up method works well to train one side at a time or to target one hand at a time.

The most important thing is to let one arm do most of the work and use the other as a spotter. During the set, the other arm assists just enough to complete the move. Make sure both sides of your body are trained equally when you train one side at a time.

  •  Muscle Ups

It is imperative to have explosive power to complete muscle-ups. This is an advanced exercise that requires practice to master, however, the rewards are well worth it.

The bars must be strong enough to lift your torso over the bar, then your arms must straighten up to push your body over the bar. After you have lifted your body over the bar, you must press down on the bar and pull yourself up. It takes strong muscles, good technique, and a great deal of practice to do muscle-ups.

  •  Olympic Ring Pull-ups

The bonus round might as well be the main event. All of the above chin/pull-ups can be performed either using Olympic rings or a bar high enough so that your head is free to clear it without hitting your head.

Running. Walker was a sprinter most of the time, which for him was the most important skill a person can have. His own running was usually in the form of sprints, which were speedy. With Walker’s 6’1″ and 225 pounds, it is incredible how fast he ran and how well he moved his muscular physique; he claims to be able to run a 4.35 40-yard dash.

The resistance and challenge the incline gave Walker, when he was growing up, compelled him to sprint up and trot downhills. In addition to resistance, he added other types of exercise — pulling a tire filled with 25-50 pound weights (dumbbells or shots), wearing a weight vest, or running with small dumbbells each handed; the tire was attached to a 15-foot cord that was attached to a belt that is made of leather.

Around the time he reached 50, Walker began taking part in MMA.


Taekwondo is Walker’s favorite martial art and even spent an hour a day practicing katas (forms) during college. Today he is a 5th-degree black belt in this art. Being bullied as a boy, he originally got into taekwondo as a means to protect himself but found it was an excellent complement to all his other sporting activities. Practicing taekwondo helped Walker develop commitment, balance, coordination, body awareness, timing, flexibility, quickness, and the understanding of how to strike through something and when to explode on someone. While he played football, he credits martial arts with keeping him loose. Today he keeps up with martial arts with MMA training.

It isn’t surprising that Walker’s “power clap” and “Alternate striking” exercises are quite popular. In alternate striking, Walker throws straight punches underwater, alternating sides as fast as possible.

Swimming/water work. Although he didn’t have a pool growing up, Walker has gained a deep understanding of the health benefits of water exercise. It was not traditional strokes that he performed, but something he made up himself, such as underwater “power claps” and a modified breaststroke, which saw him thrust his body upward and out of the water each time he moved his arms back. The kicks and punches he used in his taekwondo were also performed underwater.

These pool exercises were not done to maximize speed, but instead to maximize resistance. “Just get in the water with the idea in mind to fool around with a stroke or an exercise until you find the best way to do it and the best way to hold your hands to get the most drag in the water.”

Other Exercises

  • Monkey bars — experimenting with going slowly and quickly on his “exercise ladder”, he swayed his body with his arms and legs, sometimes swinging a lot, and sometimes holding still as much as possible
  • Squat thrusts
  • Rope climbing
  • Stretching
  • Jumping drills/plyometrics — skipping over a box, side-to-side plus back and forth, to elaborate agility
  • Jumping rope
  • Dips — up to a 1,000 a day
  • Squats — up to a 1,000 a day
  • Lunges — up to a 1,000 a day

Although the Walker Workout is not for everyone, Herschel’s approach to fitness as a whole can be valuable for those who are interested in fitness. You became more versatile, autonomous, consistent, and innovative – a fitness renaissance man! I hope that motivated you to put away your excuses, experiment, and become more fit!

Herschel Walker Quarantine Fitness Routine

In contrast to walking in convention, embracing improvisation, and emphasizing autonomy, much of Herschel Walker’s body builds up into a temple methodically. The 58-year-old Walker has maintained that same physical form we saw 30-40 years ago during his playing days at Georgia, in the USFL and the NFL.

The way he is now was not his default mode. In truth, Walker was overweight as a child and was bullied. His continual frustration ended one day when he decided he had had enough.

“I grew up overweight,” Walker admitted to Daniel Williams of NFL.com. “I used to have a speech impediment. I was picked on. And I realized that if you dedicate yourself to anything, you can do it.”

After losing the weight, Walker sought to build muscle and replace it with strength. As soon as Walker returned from school in Wrightsville, he would drive to the train track behind his house to race passing trains. When he was done and on his way home, he turned on the television. Nevertheless, he hadn’t finished his workout. The commercial breaks provided the perfect opportunity to squeeze in some extra push-ups, situps, pullups, and squats.

The active Walker still does 1,500 pushups per day and 3,000 situps daily.

Herschel wants you to remain fit during coronavirus lockdown:

Our workout routines have been thrown off significantly because of the worldwide quarantines happening due to the Coronavirus.

It is possible to undo all the effort you have put into getting healthy and fit if you engage in a sedentary lifestyle for weeks on end. When muscular atrophy begins, it doesn’t take long for it to take hold.

Walker now wants to prevent that from happening to you. In a tweet, the greatest American college football player of all time shared a few tips to help you improve your workout at home.

As a precaution, he suggests reading up on the CDC’s recommendations for staying healthy, safe, and mentally stable during this time.

“People always talk to me about my workout, and I always say that my workout came from reading books,” Walker shared with Fox Business in 2018. “Particularly, reading about a Marine who did all these push-ups and sit-ups and really dedicated himself. And that’s what I try to encourage kids to do.”

There was a profile of Walker in The Athletic Build where they mentioned the workout routine he follows and that he had never been a fan of weight lifting. It was years of exercising the body that made the players dominate the football field in the early 1980s.

Adapted from TheAthleticBuild:

If you think Herschel Walker is some kind of weight room warrior you would be wrong, Herschel has never been into weightlifting, all of his exercises are body weight exercises. He started doing sit-ups and push-ups as a kid, as many as 5000 a day and still to this day he does 750-1500 pushups every day as well as 3000 sit ups. He also mixes in 1,500 pull-ups, 1000 dips, and 1000 squats every day. For cardio, he will run up to 8 miles and do sprints as well. He also does a regimen of martial arts and MMA after he has completed this workout every morning.

Herschel’s diet is also a bit on the unorthodox. He does not eat breakfast or lunch. The only meal he eats is dinner which consists of soup, salad, and bread. He does not eat red meat but will have chicken on occasion.

In this section, we discussed his workout routine during the quarantine. In the next section, we will discuss what kept him going during such hard times. He clearly followed some tips and tricks to keep him going. So stay tuned!

Herschel Walker Workout Tips and Tricks

In this section of the article, we will discuss how he remains so consistent with his workout plan too. He makes sure to follows certain tips and tricks so that he could stick to what he has planned. Given below are some of the workouts that he follows:

Oldie But Goodie

Even as an adult, Walker sticks to the routine he developed as a teenager.

Use What You Got

When Walker was growing up poor, he couldn’t afford fancy equipment, and his school did not have weights either, so instead of using other people’s equipment, he used his own body, and just kept plugging away until he got stronger.

The Ol’ Chase the Farm Animals Routine

While running around on his farm, Walker developed his agility and reaction time by chasing his family’s bull and horse around. Besides running in the freshly plowed field, he would add some resistance to his running.

Never Miss A Day

Despite her busy schedule, Walker does not miss a workout. It has been decades since he last missed a workout.

Despite not lifting weights in college, when the team did a bench press test, Walker lifted an astonishing 375 lbs (which was the highest anyone had ever lifted on the bench at Georgia up until those days), performing 222 lbs (his body weight) for 24 repetitions. The fact remains that Walker has always claimed that the only way he could succeed was through hard work and his extraordinary routine. However, he likely has a set of genes that make him stand out in the field. Despite this, he did much to maximize that potential through a program he implemented which incorporated the following elements and underlying philosophy:

Massive reps.

Through middle school and into his middle age, Walker has performed thousands of push-ups and sit-ups almost every day. While large repetitions aren’t generally recommended for building strength, Walker’s workouts consisted of a huge number of repetitions. Walker, however, found a way to maintain his fitness gains by making sure he did different repetitions each time. In the beginning, Walker couldn’t do even one push-up, but he gradually increased his total to 25, pausing for a few seconds between sets. In fact, he has continued to increase his weight and now does 3,500 pounds comfortably each day, except when he is doing MMA training, in which case he limits himself to 1,500.


The physical activities Walker participated in throughout his life, ranging from martial arts to dancing, have continued in his absence. NFL.com quoted him as saying, “I was doing CrossFit before they gave it a name.”

As well, he was continuously looking for different variations of individual exercises he could use, to keep things challenging:

I was always trying to find some new way to sprint or some new way to do push-ups or sit-ups to keep my interest up and to make my body work in different ways so it would get strong from every angle.

Walker was a fitness renaissance man who enjoyed making up his own variations a lot because he was always innovating and trying.

Herschel Walker


Rather than follow conventional advice, Walker did his own experiments to determine what exercises were specifically effective for him:

The way I usually do things is to try something new and then check it out real good as to how it feels. If it feels good to me — if I think it’s really working me hard — then I’ll add it to all the other exercises I do. But if it doesn’t seem to work the way I want it to, I’ll just let it go. By doing things this way I only do exercises that feel right for me. Everybody ought to try different exercises, too. Just keep experimenting.

Therefore, Walker devised his own exercises and workouts — pushing himself hard until his muscles burned — and assessed their efficacy based on his reactions to the exercises and the results they produced.

Walker doesn’t care whether conventional people consider his routine crazy and ineffective, simply because it isn’t his intention. As he ages, he has kept up his unorthodox habits: sleeping for only 5 hours a night, getting up at 5:30 a.m. and doing hundreds of push-ups and sit-ups, eating no more than once a day (and sometimes fasting for others), and consuming soup, bread, and salad as his sole source of nutrition; he decides that since his agricultural neighbors didn’t consider how much protein they ate, neither ought he to. Basically, he just completely takes charge of his own destiny, treats himself like an n=1 experiment, and lets his results speak for themselves.

The fact that he has maintained such a high level of autonomy throughout his life is no wonder he’s remained so motivated. According to Walker, “I try, with all my workouts, to make them fun. I like to experiment with different things, and I think that trying new exercises helps to keep you fresh and mentally ready.”


When it comes to fitness, Walker is a free thinker, yet his commitment to it is dogmatic in the extreme. The young man believes that he should be exercising every day and he has never missed a workout since beginning his bodyweight exercise regimen as a youngster. In addition to investing in your body and mind, Walker says consistency requires you to prioritize your goals.

I did a lot of the things I did because I loved to do them or because I thought they’d help me get better in the things I thought I could be good at. Basketball was great because I loved it, but I also knew it helped me physically for football. All my other stuff — my exercises and all that — I did because I knew it was good for me. And after I’d work out real hard I always had a good feeling because I knew I’d done what I needed to do to make my body improve. I used to think training was a lot like putting money in the bank. And I don’t say that because I get paid now to run with the football. I say it because of the feeling I got — and still get — from doing my exercises. It makes me feel good about myself, just like you feel when you put away a little money every week and watch it build up.

Experimental Exercise

Variety is one of the best things any athlete can do. Walker believes that specializing will lead to problems and injuries. Variety also allows you to build muscle sustainably rather than simply adapting to it. Throughout his life, he has done a variety of things, including competitive dancing with his sister.

Run For It

For Walker, the most important skill any athlete should master is running.

In the next section, we will talk about what Herschel Walker eats in a day to fuel his body so that he can perform well and function at his utmost level. In the next section, we would talk about his diet plan and his nutrient needs. 

Herschel Walker Diet Plan

As far as diet goes, Herschel’s is a bit unconventional. It is not common for him to eat breakfast or lunch. Dinner consists of soup, salad, and bread for him, a meal he eats only once every day. In general, he does not consume red meat but occasionally consumes chicken. In addition to juice and water, he consumed no other liquids during the day. He claims that he has been eating this way since he was 18.

Herschel Walker

If Herschel Walker wants to keep his weight and muscle mass, he needs to consume approximately 3000-3500 calories daily to avoid losing muscle mass while remaining lean. The number of calories Herschel needs to sustain his physique would require him to consume a crockpot filled with barley pea soup and a half loaf of bread.

Walking is one of the most active sports in the world, and training is quite tough. Walker consumes a lot of protein to maintain his muscle mass. The majority of people with physiques like his consume a lot of eggs, fish, and even beef, but Walker does not.

Since he gave up eating red meat more than two decades ago, he has not eaten the animal. His diet consists entirely of vegetables.

Further, he has a notorious habit of only eating one meal a day, and that has been going on for 20 years.

There was no philosophy behind his vegetarianism based on opposing the consumption of animals. Despite that, he does admit to enjoying a bit of chicken, every once in a while. It is more important to him not to eat more than one vegetarian meal per day. He claims that his routines were inspired by their routines, as well as those of their aging family members and friends.

Walking’s one daily meal includes a fairly modest menu. The bread he eats is usually accompanied by soup or salad. In addition to being high in carbohydrates, this diet offers little, if any, protein.

Carbohydrates provide the energy he needs to churn out those impressive numbers of reps while working out and also to perform impressively when playing football, participating in MMA, bobsledding, or even practicing his latest ballet routine.

In those times when Walker eats, he consumes a lot of food. According to him, this eating habit saved him time. Even though some have as many as six meals a day, Walker didn’t want to eat that much. Still, those who have done so have found that eating like Herschel Walker’s diet can create serious weight loss.

One Meal a Day Risks

A group of middle-aged, normal-weight men and women was studied by nutrition scientists from the Beltsville Human Nutrition Research Center. The participants were divided into two groups: those who consumed a single meal a day or those who consumed three meals a day, assuming they consumed all of their required calories for weight maintenance. Scientists observed that individuals who ate just one meal per day had significantly higher levels of total cholesterol, LDL “bad” cholesterol, and blood pressure, compared to those who ate three meals a day. The researchers also found that “one mealers” had higher blood sugar levels after fasting and a delayed response to insulin in the morning.

Herschel Walker


As a result of being on such an extreme, restrictive diet, Walker has not discussed whether he suffers from cardiovascular problems or blood sugar problems. Vegan athletes might have to take supplements for their diets to deliver the vitamins and minerals they are missing, but taking too many supplements may lead to serious health issues. Even though Herschel Walker’s diet suggests only one meal a day, his physical condition is in good shape. Be sure to check with your healthcare provider before making dietary or exercise changes.


It consists of simple carbohydrates like bread and vegetables, therefore it is extremely simple and loaded with carbohydrates. Choosing the right combination of foods to eat can promote a carbohydrate-rich diet that provides good fuel for your body and regulates your blood sugar levels. The body can store carbohydrates and use them later during exercise. The key to maximizing your body’s energy expenditure is to consume half of your calories as carbohydrates. Ensure you consume a variety of healthy foods, such as fruits, vegetables, nuts, meat substitutes, meat, fish, and grains. Consume several small meals per day and make sure you include fat and protein. The carbohydrates found in bread, cereals, fruits, vegetables, pasta, milk, honey, syrups, and table sugar comprise carbohydrates.

Herschel Walker

What to Eat

  • Soup
  • Vegetables
  • Fruit
  • Barley
  • Legumes
  • Bread
  • Chicken
  • Fruit juice

What to Avoid

  • Red meat
  • Alcohol
  • Junk food
  • Processed meat
  • Refined sugar
  • Chemical additives

That was all about what Herschel Walker eats in his day. In the next section, we will share some of the diet tips and tricks that he follows in his life. He also shares it with his fans and friends on social media which makes him pretty convenient towards people who want to follow his path.

Herschel Walker Diet Tips

In this section, we will discuss all the diet tips that Herschel Walker follows in his plan. He makes sure to take proper care of his diet and thus he needs to stick to it and be consistent too. Thus take a look ahead:

Single Meal

Around 8 or 9 p.m Walker eats his one meal. His practice started in college when he was short on time, and he had no problems sticking with it.

Herschel Walker

Juice Up

During the day, Walker drinks liquids such as water or juice.

Crock Pot Master

During a busy day, Walker quickly prepares his soup in a crockpot to ensure it’s hot and ready by the time he gets home.

Those were all the diet tips that Herschel Walker had to give to his fans and followers. He also uses some supplements in his diet so that he could attain the maximum potential. Thus in the next section, we have listed out the best supplements that will suit his daily requirements too. 

Herschel Walker Nutrition and Supplements

In this section, we will talk about the supplements requirements that Herschel Walker has in his daily routine. Clearly, he needs a lot of supplements to support his body and frame. Thus he has a whole list of supplements that he has also shared in many fitness interviews. Take a look at this list:


The reason Walker doesn’t mention supplements is that he keeps them on the down-low, but most of us would like to get stronger, so we may want to take a protein supplement.


BCAAs help to prevent muscles from breaking down and creatine builds muscle


When we get older, collagen helps to keep joints strong.

Herschel Walker


He always recommends taking a multivitamin with a meal, especially when you only eat one meal per day.


As a young man, Walker needed to lose weight, and if you have the same problem, you may consider consuming caffeine, which boosts your metabolism and gives you energy while you exercise.


As well as being anti-inflammatory, ginger and turmeric have digestive benefits.


Among the supplements that help reduce inflammation are omega-3 fatty acids, which are also beneficial for brain health.

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